Readiness score calculator
A readiness score compresses four signals — HRV, sleep, resting heart rate and recent training load — into one 0–100 number, each measured against your own baseline rather than a population average. Enter today's numbers and your typical values below to see how the score is built and which input is dragging it down.
—/100
| Input | vs baseline | Contribution |
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This is a transparent approximation built to show how the inputs interact, not a clinical tool. Every commercial app uses its own proprietary weighting, so its number will differ from this one.
What each input contributes
Heart rate variability — 45%. The single most informative signal. HRV reflects autonomic nervous system balance, and suppression relative to your own baseline is one of the earliest measurable signs of accumulated fatigue, illness or stress. It is also highly individual: absolute values vary enormously between people, which is why only the ratio to your own baseline is meaningful.
Sleep — 35%. Duration is the crude version; sleep debt against your personal need is what actually matters. One short night is absorbed easily. Three in a row is not.
Resting heart rate — 20%. Slower moving than HRV and easier to interpret. An elevation of 5+ bpm over baseline is a reliable signal that something is being fought off — illness, heat, alcohol or a hard session that has not cleared.
Why baselines matter more than absolutes
An HRV of 45ms is unremarkable for one person and alarming for another. Age, genetics, measurement position and device all shift the absolute figure. This is why every serious implementation calibrates against a rolling personal window — Body Vitals uses 90 days — and why a readiness score from a brand-new app is close to meaningless for the first few weeks.
Using the score
The number is a prompt, not an instruction. A low score on a day you feel excellent is worth noticing but not obeying; a low score that matches how you feel is worth acting on. The most useful pattern is the multi-day trend, which is where a home-screen widget beats an app you open occasionally.
Get this calculated automatically
Body Vitals computes readiness daily from HRV, sleep, resting heart rate, SpO2 and training load — calibrated to your own 90-day baseline, on your home screen.
View on the App StoreFrequently asked questions
What is a good readiness score?
Above 70 generally means train as planned, 50-70 means moderate the intensity, and below 50 means prioritise recovery. The absolute number matters less than its direction: a 65 that has fallen from 85 over three days is more informative than a steady 65.
What lowers a readiness score most?
Suppressed HRV relative to your own baseline is usually the strongest single signal, followed by elevated resting heart rate. Both commonly move a day or two before you consciously feel run down, which is the main practical value of tracking them.
Is this the same score Whoop or Oura uses?
No. Each platform uses its own proprietary weighting and calibration window, so scores are not comparable between apps. This calculator is a transparent approximation to show how the inputs interact — treat it as illustrative, not as a replacement for a calibrated app.
How long before a readiness score is meaningful?
Roughly 2-4 weeks, because the score is relative to your personal baseline and that baseline has to be established first. Body Vitals calibrates against a rolling 90-day window, so accuracy keeps improving over the first few months.